Monday, December 20, 2010


Here's the crew working on their back squats; do your own critique!

CF Warmup

  • Squat 3 x 5
WOD “Lynne”
Five rounds for max reps of:
  • Body weight bench press
  • Pull-ups
Scalings: bench weight for 6 - 8 reps, sub ring rows for pullups, 3 rounds

Meanwhile, Pasi is past the halfway point of the Onramp, and tearing it up!  Go, Pasi!

  1. roll base of calf on roller.
  2. sliding skin over achilles tendon. with ball, wind up skin, then whack the ball.
  3. sitting, leg crossed over other knee, drive ball between bone and calf, rotate ankle.
  4. roll base of heel on ball.


  1. CW: BW 200 X 60% = 115# 9/5, 9/6, 6/5, 7/4, 6/4
    I like the squat, except for the bottom position; butt wink and shoulder droop. More work in the air quat bottom position. Fun day, especially with my Sweetie back! Thanks, Spartan CrossFit and Boss Jeff for taking care of her!

  2. A new pullup PR for me....23 unbroken! Woo-hoo! And 71 for the entire WOD.


How'dja do? Waddya think?